Healthy Recipes: Try This Protein-Packed Salad Recipe

Teriyaki Tofu Salad

Look for a teriyaki sauce with less than 400 mg of sodium per tablespoon. We used Kikkoman Less Sodium Teriyaki Marinade & Sauce.


Total time to prepare: 25 minutes

14 oz. water-packed extra-firm tofu, drained
1 Tbs. canola oil
4 Tbs. lower-sodium teriyaki sauce, divided
1 cup cooked brown rice
4 scallions, chopped
3 Tbs. mayonnaise
1 Tbs. grated ginger
2 tsp. fresh lemon juice
Freshly ground black pepper, to taste
4 cups salad greens
2 cups shelled edamame, thawed from frozen
1 carrot, peeled and grated
2 radishes, sliced

• Slice the tofu into 6 slabs, then cut each slab diagonally to make 12 triangles. Gently press them between paper towels to remove some of the water.
• In a large nonstick skillet over medium heat, sauté the tofu in the oil until golden, 3-5 minutes. Gently turn the tofu and add 3 Tbs. of the teriyaki sauce between the tofu triangles (rather than on top). Simmer until the sauce is thickened, 1-2 minutes. Add the rice and scallions. Shake the skillet to distribute and turn off the burner.
• Make the dressing by mixing together the mayonnaise, ginger, lemon juice, remaining 1 Tbs. of teriyaki sauce, and pepper.
• Arrange the salad greens on 4 plates. Top with the edamame, carrot, radishes, and the tofu, rice, and scallions from the skillet. Drizzle on the dressing.

Serves 4.

Nutrition Information:
Per serving—
Calories: 380
Sodium: 430 mg
Total Fat: 21 g
Saturated Fat: 2.5 g
Carbohydrates: 28 g
Protein: 23 g
Fiber: 7 g

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